Can't sleep before your period? That's common. Sleep most often goes wrong in the last few days before a period and the first days of bleeding. There are a few reasons, and you can do something about some of them.
Why can't I sleep before my period?
Right before your period, hormone levels fall quickly, and that drop can disturb sleep. Cramps, anxiety, headaches and sore breasts pile on top: the more of them you have, the harder it is to sleep.
There's one more reason. After ovulation, progesterone raises your body temperature by 0.3–0.5°C, and your body cools down less at night. To sleep well it needs to cool a little, so a cool bedroom helps on these days.
What helps you fall asleep?
Air your bedroom before bed. Have a warm shower or bath an hour or two before bed; even 10 minutes is enough. Afterwards your body loses heat faster, so you fall asleep sooner.
Have your last coffee, tea or alcohol at least 6 hours before bed, and put your phone away an hour before. Get up at the same time every day, even after a bad night. Still awake after about 20 minutes? Get up, sit somewhere comfy with a book or quiet music, and go back to bed when you feel sleepy.
How can I sleep well on my period?
In the first nights, it's cramps and the fear of leaking that keep you up. Before bed, put a hot water bottle wrapped in a towel on your tummy and take a painkiller like ibuprofen or paracetamol. Sleep comes more easily without the pain.
A long night pad, period pants or a dark towel under the sheet mean you don't have to worry about the bed. A tampon overnight is fine if you sleep 8 hours or less: never leave one tampon in for longer than that. Keep a cup in only as long as its instructions allow.
Common questions
Should I take melatonin?
Melatonin is meant for short-term sleep problems, and in the UK it's mostly prescribed to people over 55. For sleeplessness before your period, try a cool room and a steady routine first. If that hasn't helped after a few cycles, choose a sleep aid with your doctor.
Is a nap OK?
A short nap of 15–20 minutes before 3pm usually won't spoil the night. But if you're struggling to sleep at night, doctors advise skipping daytime naps altogether.
Why am I so sleepy in the day before my period?
Tiredness and wanting to nap are common PMS symptoms, and a few bad nights add to them. It usually eases in the first days of your period. Until then, don't drive when you feel sleepy.
In short
- Air out your bedroom before bed
- No coffee or tea within 6 hours of bedtime
- Awake for 20 minutes? Get up and read
Source: NHS: Insomnia
Educational content; it does not replace professional medical advice.